Jocilyn Yarnell

Monday 11/14/16

10 minute EMOM 1st–2 Front Squats at 80%+5 2nd–30s double Unders B.With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters … Continued

Thursday 11/10/16

A. 4×3 Front Squats at 75% of your 1RM B. 10 Minute AMRAP 10 HSPU 20 Calorie Row 30 Alternating Pistols (sub with step ups) C. 3 sets 20 Shoulder Taps 10 Dumbbell Push Press with 2s pause overhead

Wednesday 11/9/16

A. 3 Sets 8-12 unbroken strict pullups (use a band if needed to keep these unbroken 10 per arm dumbbell rows 10 reverse lunges per leg B. AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts 225/155

Tuesday 11/8/16

30 Minute EMOM 1st–15/12 Calorie Row 2nd–15 v-ups 3rd–10 Burpees 4th–12 Back Extensions 5th–50 Double Unders . . . Additional Lifting to be completed During Open Gym 1 Snatch at 85% . . To be performed at 50% of Heavy … Continued

Monday 11/7/16

A. E2MOM 10 minutes 1 Clean and Jerk at 82% of your Max…if you do not know your max; Do 1 Clean and Jerk every minute for 10 minutes at a moderate weight working on technique B. 15 minute AMRAP … Continued

Friday 11/4/16

A. 3 Sets 10 RDL’s 10 Dumbbell Split Squats 5 Strict Pullups B. 10 Minute AMRAP 20 Sit-ups —Advanced athletes may do GHD sit ups 5 Squat Cleans 205/145 —Be careful here. If you get more than 3 rounds consider … Continued

11/3/16 Thursday

A. E2MOM for 8 minutes 2 Split Jerks B. 5 minute EMOM 12 Kettlebell Swings 5 minute EMOM 12 HSPU 5 minute EMOM 12 TTB at the 15 minute Mark For Time 21-15-9 Calorie Row 42-30-18 Wallballs . . Additional … Continued

11/2/16

AMRAP 20: 5 Bar Muscle-ups 10 HSPU 15 Front Squats (135/95#)-from floor 20 Calorie Row or 400m run Scaled Version AMRAP 20: 5 Pullups 10 Pushups (no knees–banded or hands on box) 15 goblet squats 53/35 20 Calorie Row or … Continued

A.EMOM 12 Minutes: 1 Power Clean (increasing load) B.AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Shuttle Runs (2 cones set up 30ft apart) Rest 4:00 AMRAP 4: 2 Rounds: 12 … Continued

Monday 10/31/16

HAPPY HALLOWEEN — Don’t forget to wear your costume or your warm up is 31 Burpees!!!! A. Every 2 minutes for 8 Minutes (4 Sets) 5 back Squats at 72%+ 30-65lbs B.3RFT: 500m Row or Run 12 Burpees 21 Box … Continued

This is the year to change your life, join CTC CrossFit